In teams of 3 for 40 minutes, ski for meters.

Resting partners perform:
EMOM:
odd: 30 second of push ups
even: 30 second of kb swings

EMOM 8
1. 4 Hang power snatches (under knee)
2. 4 Hang power snatches (above knee)

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EMOM 9
1. 3 Hang squat snatches
2. 2 Squat snatches
3. Hang squat snatch, Squat snatch, two overhead squats

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Overhead squat 5*2

3-4 rds:
5+5 Turkish Get up
5-10 Strict T2B
Rest 60-90s.

“½ Cindy”

10min AMRAP of

5 Pull-Up
10 Push-Up
15 Air Squat

Target: 10+ rounds

RPE 4-5

OPEN 19.2

TABATA

1. Bench Dips
2. Strict Pull-ups
3. Hand Release Push-ups
4. Knees to Elbow

in between 1 minutes break

6x E3MOM complete the following complex:
Power clean
Hang squat clean
STOH
Back squat
OHS

Go by the feeling and build up to moderate / heavy.

STRENGTH

3 rounds, rest as needed:

1) 8 Back Squat
2) 10 DB Bench Press
3)10 Pendley Row

RPE 4

Sumo Deadlift against a band: 12 x 1 @85%, every 45s.

Penkki 3x7xmax8

Kulmasoutu käsipainolla 5x8-15 / käsi

Ojentajat kumpparilla 5x12-20

Kohautukset käsipainoilla 2x20-30